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  • Writer's pictureHimani Wadhwa

5 Yoga Asanas For Stress Relief (With Step-By-Step Guide)

Updated: Jun 21, 2023


Stress has become an inevitable part of our fast-paced and demanding lives. Stress, whether from a job, personal duties, or an ongoing barrage of information, can have a negative impact on our mental and physical health. Fortunately, there are helpful methods for dealing with stress, one of which is the practice of yoga. Yoga for stress relief incorporates physical postures, breathing methods, and meditation to achieve relaxation, anxiety reduction, and balance restoration. This blog will look at five yoga asanas (postures) that can help you alleviate stress and gain a sense of calm and tranquillity.

1. Child's Pose (Baalasana)

Child's Pose is a peaceful and restorative posture that helps to relax the body and quiet the mind.


Steps to get into Baalasana: Begin by kneeling on the floor with your toes together and your knees hip-width apart to practise Baalasana. Lower your torso between your thighs and extend your arms forward, your forehead resting on the mat. Breathe deeply into your back and notice how your hips and lower back stretch.

Tip: Stay in this pose for a few breaths, allowing yourself to relax and discover a sense of surrender.

2. Cat-Cow Pose (Marjaryasana-Bitilasana)

Cat-Cow Pose is a dynamic mix of two poses that massages the spine gently.


Steps to get into Marjaryasana: Begin on all fours, with your wrists directly under your shoulders and your knees directly under your hips. Inhale, arch your back and raise your tailbone and head to the ceiling (Cow Pose). For Bitilasana, exhale while rounding your spine, tucking your chin, and drawing your tailbone down (Cat Pose). Flow between these two poses, synchronising your breath with your movements. This rhythmic motion helps to relieve back strain, enhance circulation, and promote mental clarity.

3. Bridge Pose (Setu Bandhasana)

Bridge Pose is a revitalising backbend that opens the chest and shoulders, which helps to relieve stress and anxiety.


Steps to get into Setu Bandhasana: Lie on your back, knees bent, feet hip-width apart and near your buttocks. Place your feet on the ground, contract your glutes, and raise your hips to the ceiling. Roll your shoulders back and interlace your fingers beneath your pelvis to create room in your chest. Breathe deeply and maintain the pose for a few minutes before lowering gradually. Bridge Pose relieves stress, energises the body, and promotes a positive mood.

4. Standing Forward Bend (Uttanasana)

Standing Forward Bend is a forward bending pose that relieves stress in the neck, shoulders, and hamstrings.


Steps to get into Uttanasana: Standing with your feet hip-width apart, fold forward from the hips, letting your head hang heavy. If necessary, you can slightly bend your knees. Allow your arms to hang or grab onto opposite elbows to promote a moderate upper body stretch. Concentrate on stretching your spine and breathing deeply. This pose promotes reflection and relaxation while alleviating anxiety and stress.

5. Corpse Pose (Savasana)

Corpse Pose is a highly calming pose that allows for complete surrender and deep relaxation.


Steps to get into Savasana: Lie on your back with your legs extended and your arms by your sides relaxed. Close your eyes and concentrate on your breathing, letting go of any stress or worries. Allow your body to sink into the ground and relax every muscle. Continue to hold this pose for at least 5-10 minutes, soaking in the benefits of your yoga precise. Savasana aids in the quieting of the mind, reducing anxiety and restoring the body to a state of calm and balance.


In conclusion: Yoga provides powerful tools for stress relief, offering a holistic approach that addresses both the physical and mental aspects of our well-being. Child's Pose, Standing Forward Bend, Cat-Cow Pose, Bridge Pose, and Corpse Pose are five yoga asanas for stress relief. Remember to do these asanas mindfully, focusing on your breath and fully experiencing the present moment. Regularly doing these postures can not only help you manage stress but will also improve your entire health and well-being. So get started with your yoga mat and embrace the transformational potential of yoga to bring serenity and balance into your life.



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